Nourish Medicinehttp://nourishmedicine.com
Integrative & Functional MedicineWed, 21 Feb 2018 17:49:05 +0000en-UShourly1https://wordpress.org/?v=4.8.5Primary Foods: The Soul-Food of Better Health and Longevityhttp://nourishmedicine.com/primary-foods-soul-food-emotional-well/
http://nourishmedicine.com/primary-foods-soul-food-emotional-well/#respondWed, 21 Feb 2018 17:49:05 +0000http://nourishmedicine.com/?p=5412We talk a lot about nourishment around here in the form of food and nutrition, but today I’d like to focus on a lesser-known category of nourishment known as: Primary Foods. Despite what the name says, these are not foods per-say, rather the things that bring us nourishment and peace at a spiritual and emotional […]

]]>We talk a lot about nourishment around here in the form of food and nutrition, but today I’d like to focus on a lesser-known category of nourishment known as: Primary Foods.

Despite what the name says, these are not foods per-say, rather the things that bring us nourishment and peace at a spiritual and emotional level.

You could say they’re the “soul foods” of emotional well-being, and if this is the case, most of us are seriously malnourished.

In today’s article, we’ll look at what primary foods are, what health benefits they offer us (beyond just pleasure) and how you can discover your unique primary foods to nourish your heart, spirit and emotions.

As the name suggests, these Primary Foods take precedence over consumable food, as when your spirit and soul are balanced and satisfied, you will naturally nourish yourself accordingly.

What a refreshing concept given our country’s obsession with food, dieting and eating…could it be that a key component to overcoming food addiction and overeating, is to focus more on our passions, relationships and life’s purpose?

The science says, yes! Let’s look at some of the research now.

The Health Benefits of Consuming Primary Foods Regularly

When we focus on consuming enough Primary Foods and living a purposeful, intentional, and spiritual/soulful life, it naturally produces a state of satisfaction, happiness, and gratitude.

You know this intuitively, and there’s substantial research to back it up.

For example, studies like this review of over 160 human and animal studies from the University of Illinois, have shown that happiness and satisfaction leads to better health outcomes including increased longevity(1).

On the spiritual side, research has shown that those with a spiritual practice, be it religious or otherwise, have significantly reduced mortality rates. The evidence was so compelling that the importance of a spiritual practice has been deemed as important to your health as consuming enough fruits and vegetables (2).

And then there’s hobbies, activities you enjoy such as crafting, exercising or playing a musical instrument. It turns out, these are incredibly beneficial to both your physical and mental health.

In an article published by Forbes, Howard E.A. Tinsley , professor emeritus of psychology at Southern Illinois University and author of Psychological Benefits of Leisure Participation explained that adults who engage in leisure hobbies or “play” report greater satisfaction in life and function better in society.

He goes onto explain that this is due to the relaxation state leisure activity puts your brain in, which offers much-needed stress relief while enhancing cognitive function(3).

So even though it may appear you’re being unproductive by “indulging” in leisure activities, the truth is you’re actually nourishing your spirit while reducing stress and enhancing your brain power.

This is just a small sampling of the research done on the importance of nourishing your soul with Primary Foods.

How to Discover Your Primary Foods

As mentioned in my book: “Bloom”, the easiest way to discover you unique recipe of Primary Foods is to ask yourself the following questions:

“What did I love to do as a child?”

“What do I love to do for fun?”

“What’s something I’ve always wanted to do and never tried?”

“What was the last thing I did that made me feel accomplished?”

“What was the last activity I engaged in that made me feel alive?”

When I asked myself these questions several years ago (after a grueling few years of medical school, residency, and working myself to a pulp), I discovered my primary foods are gardening, reading, and playing the cello.

I had played the cello years ago in school and never picked it back up until recently, now it’s one of my favorite ways to get centered and relieve stress.

Gardening was a new activity I started two years ago as a way to de-stress while reconnecting with my family. And this brings up an important point: Primary Foods, like edible foods, are meant to be shared!

After all, hobbies and leisure activities must be done in “real-life”, so why not include your children, husband, partner, friends, pets, etc.?

The point is to make time to nourish your spirit every day, either solo or with friends and family.

I hope this article has made you more aware of the importance of nourishing your spiritual side when it comes to good health. It can be so easy to get myopic when it comes to “the perfect diet” or “perfect exercise program” for good health, when what is most important is the health of your heart and soul.

]]>http://nourishmedicine.com/primary-foods-soul-food-emotional-well/feed/0The Incredibly Common Food Sensitivities No One Knows Abouthttp://nourishmedicine.com/incredibly-common-food-sensitivities-one-knows/
http://nourishmedicine.com/incredibly-common-food-sensitivities-one-knows/#respondMon, 15 Jan 2018 16:47:47 +0000http://nourishmedicine.com/?p=5708Despite the increased awareness about how foods affect our health, there is still an awful lot of confusion about what “the perfect diet” looks like. That confusion is magnified by the sheer number of experts out there claiming to have discovered the perfect way to eat to lose weight, look younger, and ward of all […]

]]>Despite the increased awareness about how foods affect our health, there is still an awful lot of confusion about what “the perfect diet” looks like.

That confusion is magnified by the sheer number of experts out there claiming to have discovered the perfect way to eat to lose weight, look younger, and ward of all types of chronic disease.

But the strange thing is…not every one of these “perfect diets” works for every person. If they did, we wouldn’t have the epidemics of obesity, diabetes, and heart disease we have today.

So what gives?

The simple truth is: there is no possible way one size can fit all when it comes to food and nutrition.

And a big reason for that, aside from genetic predisposition and health history, is food sensitivities.

When I talk about food sensitivities, I’m not talking about an allergic reaction to food, which is known as an igE-mediated response. A food allergy will cause symptoms like swollen lips or hives. A food sensitivity on the other hand, is a delayed hypersensitivity response, which is triggered by igG antibodies—food antigen and antibody complexes to which the immune system reacts(1).

Food sensitivities are different than food allergies in that their symptoms can range from mild to moderate, and often go undiagnosed since they appear unrelated to other health issues.

In today’s post you’ll learn about the most common food sensitivities very few people know about, plus:

Why I believe food sensitivities have become so common.

The insidious symptoms of food sensitivities to watch out for.

The most common foods that trigger sensitivities.

How to test for them at home and/or with your functional medicine doctor.

And some helpful tips and resources for painlessly eliminating these foods from your diet.

Why Food Sensitivities are Becoming So Common

I must admit, I always wince when I overhear adults mocking “children these days” for their food sensitivities.

You’ve probably heard the jokes:

“When I was a kid we ate plain old peanut butter and jelly sandwiches on white bread we were just fine!”

Or: “Kids are too sensitive these days”

Or “Modern parents are just too over-protective”.

And to be fair, they do have a point.

When I was a child growing up in the 1980s, for example, food allergies and sensitivities just weren’t an issue like they are today.

No one had heard of celiac disease, lactose intolerance was just beginning to be accepted, and peanut allergies were nearly unheard of.

But this isn’t the 1980s anymore, and you’d better believe food sensitivities are a real issue.

But why? What’s changed so dramatically in the last 20-50 years?

It is my belief, that the current rise in food sensitivities and digestive disorders is largely due to the abandonment of our traditional culinary framework, compounded by increased toxic load.

In other words, our foods are more processed and less nutrient-dense than ever, and our food supply is bogged with toxins—from pesticides, GMOs, and antibiotic residues to artificial flavors, colors, and preservatives.

It’s no wonder our bodies are reacting in strange new ways to these strange new foods…and it’s been slowly building up since the advent of processed foods post World War II.

So yes, we parents and our parents may have been able to enjoy tons of processed foods with little disease to show for it; but it’s showing up in us and our children now in the form of food sensitivities and allergies.

Insidious Symptoms of Food Sensitivities

While awareness about food sensitivities is growing, the vast majority of symptoms still remain a mystery to most doctors and patients.

What’s worse, if a patient suspects they may have a food sensitivity due to a mild reaction like bloating or eczema, many health care providers will dismiss food as the culprit because they themselves haven’t been educated on the nuances of food sensitivity symptoms.

The exception lies with integrative functional medicine physicians and practitioners who have special training in identifying insidious food sensitivities.

Regardless, it is wise to know the symptoms yourself so you can quickly identify a food sensitivity before it starts causing bigger problems.

The following is a list of common symptoms associated with food sensitivities:

Anxiety

Brain Fog

Chronic congestion

Digestive issues

Fatigue

Joint Aches

Headaches

Lack of appetite

Rashes

Weakened immunity

This is by no means an exhaustive list, but it does represent the most common symptoms of a sensitivity.

In addition, food sensitivities are often associated with the following conditions:

Acne

ADD/ADHD

Anxiety

Autism

Autoimmune diseases

Cancers

Candida

Chronic Fatigue Syndrome

Depression

Eczema

Hashimoto’s Thyroditis

Hormonal imbalances

Hypo and Hyperthyroidism

Insomnia

Intestinal Dysbiosis

Irritable Bowel Disease

Irritable Bowel Syndrom

Leaky Gut Syndrome

Parkinson’s Disease

Psoraisis

SIBO

The Most Common Foods that Trigger Food Sensitivities

While not every person will be sensitive to every type of food—with some of us being lucky enough to have no food sensitivities—the following is a list of the most common trigger foods:

Gluten

Dairy

Grains (including corn)

Beans

Soy

Eggs

Sugar

Alcoholic beverages

In addition, some people with chronic conditions may have sensitivities to nightshade vegetables (potatoes, tomatoes, peppers, tomatillos and eggplant) and nuts.

How to Test for Food Sensitivities At Home and With a Functional Medicine Doctor

If you’re looking at the list above and thinking: “Oh my gosh! How can I possibly eliminate all those foods and still keep my sanity?!” I have three bits of good news for you:

#1: Unless you’re dealing with a very complex, chronic condition, chances are you’re not sensitive to all these foods.

#2: If you are sensitive to some foods, you may be able to abstain from them for a period of time, then add them back in once you’ve healed your digestion.

#3: It’s super simple to determine your own food sensitivities at home or with a trained functional medicine doctor.

Let’s look at how to determine what foods you may be sensitive to at home using “the gold standard”: the 4-week elimination diet.

Embarking on an elimination diet to identify your food sensitivities need not be complicated: simply use the list above to eliminate the most common trigger foods from your diet for 4 weeks.

After 4 weeks, add one food back into your diet every 3 days and see how you feel.

If any of the symptoms you were concerned about return, then you know you have a sensitivity to that food. If they don’t, then you know you can continue enjoying it.

To enhance your success, use the resources offered in the last section of this post to stock up on substitutes which will make meal planning, cooking and eating much easier.

A Special Word About Dairy Sensitivities

Patients often ask me about whether it’s wise to eliminate dairy products, given their abundance of calcium and other reported health benefits.

I’ll address the calcium issue first.

It’s true, dairy products are rich in calcium which helps support healthy bone growth. However it is also true that a large portion of our population have a dairy sensitivity, which may very likely hinder their ability to absorb calcium from milk.

If you can’t digest it properly then you can’t absorb its nutrients efficiently.

And keep in mind, there are many places in the world where the people consume little-to-no dairy products and still have low rates of osteoporosis…which tells you there are other excellent sources of calcium out there.

Some of the best sources of non-dairy calcium for those with sensitivities include(2):

Bone broths

Canned salmon (preferably wild-caught)

Figs

Leafy greens like kale, collards, spinach and bok choy

Oranges

Sardines

Sesame seeds (tahini is a great source)

So yes, you absolutely can get enough calcium while foregoing dairy products.

And if you’re still concerned, consider talking to your integrative practitioner about a calcium supplement.

Now let’s look at dairy’s other health benefits…

It’s funny, a few years ago no one in the integrative health field would have considered dairy a “health food”. In fact, it was considered public nutrition enemy #2 (a close second to white sugar).

However, recent research has surfaced proving the benefits of specific dairy products, like raw milk and cultured dairy like kefir, go beyond calcium by providing nourishment for your microbiome and immune system(3).

Studies have even linked raw milk consumption to a reduction in respiratory infections(4), and some people who cannot tolerate conventional cow’s milk can tolerate A1 cow’s milk, goat, sheep, or buffalo milk.

So, should you eliminate all dairy products or just pasteurized cow’s milk?

For the purposes of determining food sensitivities, I do recommend removing ALL dairy products, including raw milk, A1 milk, goat, sheep, or buffalo milk and cultured dairy products, for the 4 weeks.

Then, after 4 weeks you can try adding in different types of dairy and see how you react.

If you’re like many of my patients, you may very well be able to tolerate yogurt, raw milk, or goat’s milk even if you can’t stomach pasteurized dairy products.

So, go full force with no dairy of any type for 4 weeks, then re-introduce different forms of it and pay attention to your reactions.

Also, keep in mind your ancestry has a lot to do with how you react to dairy.

For example, studies have shown those with Northern European ancestry are much less likely to have a dairy sensitivity than those of African or Asian origin(5).

This is due to the length of time a culture or country has been raising cattle. The longer the people have been raising cattle and drinking milk, the better their tolerance for it.

So, as usual, genetics play a big role in how we react to food.

What to do with your elimination diet results

Now that you have a good idea of your food sensitivities, you have a couple choices:

You can either continue avoiding the foods you’re sensitive to,

OR find a functional medicine doctor to help figure out what may be causing that sensitivity in the first place.

Often, food sensitivities are just a symptom of another digestive health issue, like leaky gut syndrome or candida overgrowth, that can be treated once it’s properly diagnosed.

Which means with time and healing, you may be able to go back to enjoying those foods without sensitivity—hurrah!!!

To discover the root cause of your food sensitivities, your doctor will complete a comprehensive intake and likely run a food sensitivity panel, stool tests and possibly other labs depending on your symptoms.

Once they receive your results, they will design an individual treatment plan to address your food sensitivities and any underlying infections.

When treating my patients, I work with them to customize a functional medicine treatment plan based on nutrition, lifestyle changes, stress management, and supplementation.

Once they’ve followed that plan for a certain amount of time, we will evaluate their experience and re-test to check progress.

The amount of time it takes to totally eliminate food sensitivities is entirely unique to each individual, and some patients will have a version of these sensitivities forever.

But often they can return to enjoying these foods, or a variation of them, once their digestive system is healed.

Resources to Make Your Elimination Diet Easy

While the concept of the elimination diet is quite simple, the implementation can seem daunting if you’re used to eating the standard American diet.

Thankfully, there are more delicious, convenient, and readily available sources of elimination-friendly food than ever to support you during these 4 short weeks.

Here’s a list of what you can eat:

Gluten-free, grain-free breads, chips, and tortillas—often found in the bakery or freezer section of natural foods stores.

Kombucha in place of alcohol—you will be surprised how it relaxes you and calms the mind (especially when enjoyed from a wine glass).

I also love shopping online for deals on elimination-diet-friendly foods. Stores like Thrivemarket.com offer member discounts on a variety of these foods.

And if you need a little more help…

My bestselling book, “Bloom” includes many resources to make this process easy including access to “Dr. Alex’s Elimination Diet Quick Start Guide” with sample recipes and menu plans.

I hope this article has helped you understand a little more about the realities of food sensitivities and given you hope that there is light at the end of the tunnel.

The most important takeaways are:

There is no “perfect way of eating” for everyone.

Nor is there any point in arbitrarily eliminating foods until you know for sure that you actually have a sensitivity.

Then once you have that knowledge you can go about addressing the root cause and getting your health back on track.

Now that you’ve read this article and know about the book, you have what you need to identify any of those health-zapping foods, and find a functional medicine doctor to help you heal your digestion you can (hopefully) enjoy a variety of foods again.

]]>http://nourishmedicine.com/incredibly-common-food-sensitivities-one-knows/feed/02017 Nourished Gift Guidehttp://nourishmedicine.com/2017-holiday-gift-guide/
http://nourishmedicine.com/2017-holiday-gift-guide/#respondMon, 27 Nov 2017 15:43:46 +0000http://nourishmedicine.com/?p=5587The holiday season is upon us, and I wanted to share some healthy holiday gifting resources with you! My favorite stocking stuffers: Bloom My new, bestselling book that has been endorsed by Dr. Mark Hyman, Dr. Izabella Wentz, Dr. Kellyann Pertrucci, and many other great doctors in the functional medicine community. It’s a book that […]

My new, bestselling book that has been endorsed by Dr. Mark Hyman, Dr. Izabella Wentz, Dr. Kellyann Pertrucci, and many other great doctors in the functional medicine community. It’s a book that I wrote from the heart after many years of research and clinical practice. This is a great roadmap for anyone in your life that wants to live a healthy, joyful life.

A natural, wild-crafted and organic skin care, makeup and essential oils made with really high quality ingredients. Annmarie has all of the good stuff with none of the toxins! $10 gets you an awesome sample kit shipped FREE, and a $10 coupon off your next order.

Heartmath
I recommend the Inner Balance to many patients because a few minutes of daily coherence practice can make a huge difference.It offers us a unique window into the quality of communication between our heart and brain, measured by Heart Rate Variability (HRV), which impacts how we feel and perform.

Paleo or AIP fully prepared meals crafted by an executive chef will arrive packed in a cooler with dry ice, and each meal will have its own heating instructions and storage information. This makes it so easy to stick to dietary changes!

Thrive Market
They have great products at wholesale prices that are delivered directly to you! Its incredibly convenient. Make your holiday prep easier and order a few fun gifts as well. Our followers receive a free 30-day trial membership and 25% off your first order!

A compact blender that converts whole vegetables, fruits, nuts, seeds, and other superfoods into liquid fuel for your body. Their Veggie Bullet food prep system can slice, shred and spiralize veggies and more. Both are totally necessary for my family eating a veggie rich diet.

Portable stepping machines that are durable, light-weight, compact and the only stepper geared toward high intensity training (HIT). This is a stepping machine you can take with you, and is a great resource for those who are on the go and can struggle with keeping to a consistent routine.

For a better home:

Austin AirThey are the only air purifiers to successfully reduce asthma attacks and respiratory problems in clinical trial. People with asthma and seasonal allergies can benefit greatly by improving the quality of their indoor environments.

]]>http://nourishmedicine.com/2017-holiday-gift-guide/feed/010 Ways to Relieve Anxiety Without Drugshttp://nourishmedicine.com/12-ways-treat-anxiety-without-drugs/
http://nourishmedicine.com/12-ways-treat-anxiety-without-drugs/#respondThu, 02 Nov 2017 17:51:14 +0000http://nourishmedicine.com/?p=4693Do you need anxiety relief? If so, you’re not alone. The number of people suffering from mild, moderate, and severe anxiety has sky-rocketed in recent years. Per the Anxiety and Depression Association of America: “Anxiety disorders are the most common mental illness in the U.S., affecting 40 million adults in the United States age 18 […]

The number of people suffering from mild, moderate, and severe anxiety has sky-rocketed in recent years.

Per the Anxiety and Depression Association of America: “Anxiety disorders are the most common mental illness in the U.S., affecting 40 million adults in the United States age 18 and older, or 18.1% of the population every year.”(1)

What’s worse, anxiety is also affecting teens and children, the tune of 25.1% of children between the ages of 13-18…that’s 1 in 4 teenagers.

I know I am not alone in my concern over this disturbing trend—both as a medical doctor and as a parent.

Although we all experience anxiety at some point in our lives, this level of chronic anxiety is anything but normal…especially for growing children and teens.

But there is great hope. Despite what we have been led to believe, the majority of anxiety disorders can be remedied without resorting to side-effect-laden drugs.

I know, because I was able to resolve my own anxiety and panic attacks by making specific lifestyle changes, and I have helped countless patients do the same.

Read on to learn how to address the root causes of anxiety with my top 12 ways to treat anxiety without drugs.

Drug-free Anxiety Relief Tip #1: Stop feeding your anxiety

It has been shown that specific foods, such as sugar, gluten, and corn syrup for example(2)(3)(4), can contribute to feelings of anxiety and depression.

The main reasons foods trigger anxiety are:

Food sensitivities, which are unique to each individual and range from gluten and dairy to dyes and preservatives.

And how foods either nourish or deplete key nutrients, such as B12, friendly bacteria, vitamin D, and iron, all crucial to our mental and emotional well-being.

To uncover food sensitivities, I recommend either embarking on a one-month elimination diet of sugar, gluten, dairy, soy, corn, and eggs (as outlined in my book Bloom) and an IgG and IgE food panel to confirm.

Specific panels can also be run by a functional MD to check for nutrient deficiencies. To learn more about the gut-brain-connection and anxiety, read on…

Drug-free Anxiety Relief Tip #2: Cut back on screen time

This is, perhaps, the cheapest, easiest, and most effective way to reduce anxiety and promote more happiness in your life.

Though excess screen time via handheld devices, computers and television is still a relatively new phenomenon, the research is starting to pour in on its mental health effects…and it doesn’t look good. Particularly for children and teens.

San Diego State University professor of psychology and author Dr. Jean M. Twenge reports the more time teens spend on their phones the more likely they are to report symptoms of depression. Teens who spend more than 3 hours a day on their phones also have higher suicide rates, and get less sleep than they need…which can trigger more anxiety (5).

For adults, excessive screen time has been shown to damage the gray matter of your brain and has shown a clear link to increased anxiety, depression and stress (6).

This should come as no surprise considering how stressful it is to be constantly bombarded by information, texts, social media gossip, ads, and the 24/7 news cycle.

Again, if you do one thing to try and reduce your anxiety, start with cutting down screen time as much as possible.

Drug-free Anxiety Relief Tip #3: Work on your gut health

As mentioned above, we now know the gut and the brain are intimately connected through the vagus nerve, also know as the gut-brain axis or gut-brain-connection.

Avoid antibiotics whenever possible, to do this effectively and safely it is best to educate yourself and partner with an integrative physician who understands and can recommend appropriate natural antibiotic alternatives.

Spend time outdoors, the natural world is teeming with beneficial microbes that will help enhance your gut health.

Stop over-sanitizing, within reason of course, but consider switching out antibacterial hand soaps and hand sanitizers with natural soap and water, use natural cleaners and play in the dirt! Soil is chock-full of gut-healthy microbes, and connecting with the earth has added anti-anxiety benefits.

Consider taking a probiotics supplement in addition to eating more probiotic-rich foods. Research has shown probiotic supplementation, specifically a strain of probiotics known as “psychobiotics”, can help reduce anxiety and stress by reducing cortisol levels(7).

…which brings me to my next point.

Drug-free Anxiety Relief Tip #4: Walk around barefoot

Believe it or not, extensive research has shown a lack of skin-to-dirt connection with the earth can have serious consequences to our mental and physical health.

For example, the study published in the Journal of Alternative and Complementary Medicine found the practice of “grounding” the human body to the earth, also known as “earthing”, reduced cortisol levels resulting in improved sleep, less pain and less stress and anxiety(8).

Earthing has also been shown to reduce inflammation(9), which is now a recognized cause of depression and anxiety.

Reaping the anxiety-busting benefits of earthing or grounding is as easy as walking around outside barefoot for 20-30 minutes a day, swimming in the ocean or using an earthing or grounding mat while you sleep or work at your desk.

Homeopathic Bach Flower Essences are an incredible tool for helping take the edge of anxiety and stress.

Created by British physician Dr. Edward Bach after he suffered an emotional breakdown and cured himself using homeopathy, these remedies are made from a variety of flowers which Dr. Bach found correspond with different emotions.

The most popular Bach Flower remedy is Rescue Remedy, available in a tincture, child’s formula, and pastilles at most pharmacies and natural food stores, and it is wonderful for anxiety.

All the Bach Flower remedies are affordable, completely safe (homeopathics are highly diluted substances manufactured under FDA guidelines using The Homeopathic Pharmacopeia of the United States), and a small bottle lasts a very long time.

Drug-free Anxiety Relief Tip #6: Get your thyroid checked

As discussed in my book, Bloom, hypothyroidism (low thyroid function) is one of the most under-diagnosed treatments affecting women.

Thyroid disease runs in families, and can often be triggered from the stress of a major life event, like a birth, death, or loss of a job. And one of its symptoms is (you guessed it): anxiety(10).

The trick with hypothyroidism is recognizing its symptoms and getting the right diagnosis, as doctors typically only run a TSH test, which doesn’t account for many other key markers of impaired thyroid function.

To get a true diagnosis, find a functional medicine doctor to run a comprehensive thyroid panel which includes:

TSH: though not the end-all-be-all test, it does provide valuable information on how the thyroid and pituitary gland that governs the thyroid are communicating.

Free T3: T3 and T4 are your body’s main thyroid hormones. T3 is the more active form of thyroid hormone that affects your metabolism and energy. Low levels can indicate hypothyroidism.

Free T4: T4 is more of a storage hormone, thus the majority of T4 is converted to active T3 for metabolic functions and energy. Low levels may mean hypothyroidism.

Reverse T3: Reverse T3 is also converted from T4 and helps slow down metabolism. High RT3 levels can indicate hypothyroidism.

TPO antibodies: This test is to check for autoimmune disease of the thyroid known as Hashimoto’s.

And thyroglobulin antibodies: This second autoimmune panel tests for Hashimoto’s disease.

Drug-free Anxiety Relief Tip #7: Address adrenal trouble

You adrenals are two walnut-sized glands that sit atop your kidneys, and help regulate hormonal balance, our sleep cycle, and stress levels.

When you experience chronic stress due to a demanding job, insufficient sleep, a big life change, or lack of stress management, your body defaults to a fight-or-flight response which triggers your adrenals to release a steady stream of the stress hormones: adrenalin and cortisol.

This is a natural process that has sustained mankind for millennia. However, we were never meant to remain in fight-or-flight for more than a few minutes at a time.

When stress becomes chronic with no means of release, adrenalin and cortisol begin to build up causing inflammation and symptoms of adrenal burnout including: fatigue, sleep disturbance, hormonal imbalance, and anxiety.

Your doctor can check for adrenal fatigue syndrome using a salivary panel or urinary panel, or may be able to diagnose it based on your symptoms.

Either way, once you begin to address adrenal fatigue syndrome through stress management, dietary changes, herbal and nutritional supplementation, and getting more sleep your anxiety will decrease significantly.

Drug-free Anxiety Relief Tip #8: Try Biofeedback (my saving grace)

When I experienced my health crisis in medical school, which included anxiety and full-blown panic attacks, one of the things that helped me most was a biofeedback tool called: Innerbalance™ by Heartmath.

A biofeedback device works by measuring your heart rate variability and breath, and alerting you when you need to take steps to switch from fight-or-flight to relaxation mode.

And it’s been proven to work.

A recent study conducted on over 5,500 people over 6-9 weeks found biofeedback technology was shown to reduce anxiety by 46%, depression by 60%, and fatigue by 50% (11). Pretty darn impressive.

Drug-free Anxiety Relief Tip #9: Give yourself permission to sleep

Sleep deprivation is known to be both a contributor to and symptom of anxiety.

As anyone who’s suffered from a bad night’s rest to full-blown insomnia knows!

It’s even worse if you already suffer from anxiety, as your anxiety is heightened at bedtime by worrying about not getting enough sleep.

For anxious sleepers, biofeedback (as mentioned above) and meditation will be your best friends, as both will help you create calmness during the day which will yield a quieter mind at night.

You can also meditate right before bed to help you fully empty your brain and fall asleep faster.

I highly recommend the Headspace App’s Sleep Pack to get you started, or you can try other free guided meditations for sleep online.

Also, getting to bed early (like 9:00 PM) is prudent as it will put time on your side (so to speak), by giving you more time and space to fall asleep without worrying you won’t fall asleep fast enough.

And using something like the Chilipad to keep your body cool throughout the night has been very useful in helping many of my patients stay asleep throughout the night.

Drug-free Anxiety Relief Tip #10: Be honest with yourself

If you’ve tried all of the above and are still experiencing anxiety, it’s time to really be honest with yourself about what may be causing it.

Are you neglecting your self-care…pouring yourself out completely every day without recharging?

Is it time to take a break from social media and news sites? How do you feel when you spend time on these sites?

Is there an unresolved emotional trauma that needs to be put to rest?

Do you need to ask for help? At home, at work, or in your emotional coping skills?

If you can’t put your finger on it, consider enlisting the help of a caring counselor or psychologist. There is no shame in having a professional help guide you through your feelings, and it can indeed, help immensely in resolving stubborn anxiety, depression, and stress.

Most of us were never taught good emotional coping skills, and there is absolutely no need to suffer alone.

Plus, you can continue using these other 10 strategies while you talk through your anxiety with a qualified professional.

As a former anxiety-sufferer myself, I am passionate about sharing natural, drug-free solutions for overcoming what’s become a national epidemic.

I hope you will try out one, or all of these strategies, before automatically turning to potentially toxic drugs. And if you currently are on anxiety medication, talk to your doctor about possible alternatives before changing your treatment plan.

]]>http://nourishmedicine.com/12-ways-treat-anxiety-without-drugs/feed/0Why You Need Your Own Permission to Healhttp://nourishmedicine.com/need-permission-heal/
http://nourishmedicine.com/need-permission-heal/#respondMon, 16 Oct 2017 23:01:26 +0000http://nourishmedicine.com/?p=4179In the first chapter of my new book, Bloom (which just hit best-seller status last week!), we address one of the most under-valued yet most critical components of healing: giving yourself permission to heal. Though an intangible act like this may seem inconsequential compared to the more measurable values of nutrition, exercise, and lab work, […]

]]>In the first chapter of my new book, Bloom (which just hit best-seller status last week!), we address one of the most under-valued yet most critical components of healing: giving yourself permission to heal.

Though an intangible act like this may seem inconsequential compared to the more measurable values of nutrition, exercise, and lab work, the truth is this is the most important step you can take to establish a firm foundation of self-care, healing, and resiliency for life.

It is, in essence, one of the greatest acts of self-love you can give yourself. Yet, we fail to do so; and inconsistent health and chronic disease is the result.

In today’s post, I will cover the simple steps one must take to give oneself permission to heal fully, plus we’ll look into what may be holding you back in giving yourself this most precious gift.

Why You Need Your Own Permission to Heal

It’s a funny thing about health issues, especially with women. Often we notice we don’t “quite feel right”, perhaps our digestion is off, our menstrual cycles are a train wreck, or we’re just fatigued all the time.

Yet we muscle through and ignore body’s warning signals, thinking: “I’m just too busy for this, everyone deals with this sort of thing, it must be a mom-thing, I just need to exercise more and eat less, I’m too young to have a serious problem, going to the doctor is too expensive…I’ll figure it out later.”

Meanwhile, “later” turns from days, to weeks, to months, to years. And what was likely a simple, acute condition that could have been easily resolved turns into a much more complex chronic disease that cannot be ignored.

At this point, you have no choice but to seek help and to agree to take steps to heal.

However, had you known the necessity of giving yourself unequivocal permission to feel well at all times, you would not have reached this point of crisis.

You deserve to feel like yourself all (or most of) the time; healthy, happy, and full of energy.

This may seem like a dramatic example, but it’s what I see in my practice every day. Patients come in with near-debilitating symptoms after years of “just not feeling right”, “having no energy”, and “experiencing digestive trouble”.

Therefore, it’s not a stretch to conclude a primary root cause of ALL chronic disease is: a lack of self-permission to heal…a lack of self love and care.

As an integrative functional medicine doctor and former chronic disease sufferer myself (brought on by years of ignoring my body’s needs), I’m telling you: the time to give yourself permission to heal and live a healthy, vibrant life is right now.

Not tomorrow, not next week, right now.

So, let me ask you…

What’s Holding You Back?

For many patients, the main reasons they have withheld the gift of self-permission to heal, boils down to 2 main factors:

Time constraints—there just aren’t enough hours in the day to deal with doctor visits, cooking healthy food, etc.

Feeling as though it is “selfish” to spend time on self-care—this is a big one for women, especially mothers.

Financial concerns—this often goes along with the previous point on feeling selfish about spending money on oneself.

Though these are all valid issues, there is always a way to give yourself the time, space, and budget to heal. For example…

If your time is limited for doctor appointments, make the most of it by doing your research to find the best physician who understands root cause medicine.

Functional medicine doctors are an excellent resource in this regard, as they have advanced training in intakes and diagnostic tools at their disposal. This means they will be more likely to get to the bottom of your ailments with fewer appointments and running around.

If you answer this question honestly, you will quickly see getting better has nothing to do with being selfish, rather it will create greater happiness, security, and set a wonderful example of self-care for those you love.

If you’re feeling bad about how much it might cost you—consider this: according to the Centers for Disease Control, chronic diseases (which typically start out as small issues that get ignored and build up over years) like diabetes, heart disease, obesity, and even some cancers are the most common, costly, and preventable diseases out there(1).

How you do prevent them? Through specific nutrition and lifestyle changes…which a skilled integrative doctor can help you with.

So, by investing in yourself as soon as possible, you can save yourself thousands of dollars down the road, plus you will have the knowledge and tools you need to fend off any future chronic ailments.

The 3-Steps To Giving Yourself Permission to Heal

Now that we’ve addressed the importance of self-care in this regard, and how to overcome the top 3 issues holding you back, let’s look at how to give yourself permission to heal in 3 easy steps.

Step 1: Own it

Write down the words: “I give myself permission to heal…” then jot down main things you wish to fix or improve about your physical, mental, or emotional health.

Next, write down: “Who (besides me) will benefit from these improvements in my health and why?” and write the names of those people why they will benefit from a healthier, happier you.

Finally, sign that piece of paper—like you would a permission slip.

This is your contract of self-care and self-love. Keep it somewhere visible and honor it as such.

Step 2: Make space

Now that you’ve signed your permission slip to heal, it’s time to put some skin in the game (so to speak).

Do this by making it a point to carve out 20-30 minutes (or more) in your day for a restorative activity. Something that brings you joy, relaxation, and grounds you.

For me, that means either gardening, which allows me time to practice earthing, be outdoors, and create something beautiful; meditating (Headspace is a great app for that); or reading which gives me peace and quiet, and nourishes my intellectual side.

Plus, all three of these activities have been proven to help reduce stress which will help prevent nearly ALL disease(2)(3)(4).

It doesn’t matter what time of day you create that space, but try and do it the same time every day as this will help you establish a new routine faster.

Step 3: Partner up/Divide and conquer

Now that you’re committed and have started your own at-home restoration practice, it’s time to take it up a notch by partnering with the right practitioner.

In Bloom, I give specific advice on how to find the right doctor to address your unique health issues.

Though I can’t cover everything in that chapter in this post, here are some tips on seeking out the right doctor for you:

A functional medicine doctor is your best bet for getting to the root cause of complex conditions. Why? Because we have the training in integrative medicine and allopathic medicine, which affords us keen insights into pathology, nutrition, pharmacology, natural remedies, disease markers often missed by mainstream medicine. Plus access to advanced diagnostic tools and lab work.

The right doctor will listen to you, spend time with you, and not tell you “you’re fine” when you know you’re not.

The right doctor will refer you to other providers, such as acupuncturists, chiropractors, health coaches, therapists, etc. to complement their care as needed.

Though a good physician will hold you accountable for following your health plan, they will never belittle, ignore, or disrespect your process. If they do, regardless of their credentials, they’re not the right doctor for you.

To learn more, check out Bloom Chapter 7: Prune—Getting Unstuck.

I’m sure you can now see it is not radical to suggest a lack of self-permission to heal, stemming from a lack of self-love and care, is a leading cause of chronic disease.

But, you can take the first step in preventing disease and transforming your health by following these steps and giving yourself the greatest gift of all: self love and the permission to heal and live a healthy, vibrant, and happy life.

Which 6 thyroid lab tests everyone must insist on for an accurate diagnosis

The causes and long-term consequences of hypothyroidism

If you’re just joining us, welcome! And I suggest you hop over and read that post before diving into this one.

If you’re already up-to-date, welcome back! I hope last week’s post offered a shot-in-the-arm of encouragement and maybe even got you into your doctor’s office to ask for those 6 MEGA important lab tests.

Remember, even just a couple of those little annoying symptoms like low energy, moodiness, or thinning hair, can be a sign of hypothyroidism so it’s best to get checked out sooner than later.

As promised, today we’re going to cover how you can heal hypothyroidism using natural remedies such as foods, supplements, and lifestyle changes.

The Food-Gut-Thyroid Connection

Last week I mentioned food sensitivities as a causal factor of hypothyroidism…

…but let’s back up.

What exactly are food sensitivities and what causes them in the first place?

A food sensitivity is an inflammatory response to certain foods.

It can be subtle, like feeling low on energy after eating a big bowl of pasta, or more noticeable like painful gas or bloating after eating dairy.

They’re not full-blown allergies, but if not addressed they will take a toll on your whole health—including your thyroid.

So what causes food sensitivities in the first place?

Some are genetic.

For example, people with a long genetic history of cattle running, such as those of Nordic decent, are much more likely to tolerate dairy products than those of Asian or African decent, where dairy consumption is a fairly new phenomenon.1

Poor diet including too much processed food, sugar, and possibly gluten and casein

Environmental toxins

An imbalance of gut bacteria due to ultra-sterile environments

Undetected co-infections

The thing is, when you have leaky gut your intestinal wall—the fortress of your immune system, is, quite literally, full of holes.

This opens up your immunity to a host of foreign invaders, including partially digested foods (remember up to 85% of your immune system is in your gut) resulting in:

Greater sensitivity to certain foods

AND a constant low-grade inflammation which ultimately leads to autoimmune disease, aka: hypothyroidism.

Bottom line: if your immune system is compromised by leaky gut that goes untreated, eventually autoimmune disease will result.

7 foods to avoid while healing from hypothyroidism

If your doctor has confirmed you have an underactive thyroid, you can help heal your gut and your thyroid by avoiding these 7 trigger foods:

Gluten—for some reason this protein just wreaks HAVOC on underactive thyroids and leaky guts. I suggest you avoid it altogether until you’re fully healed.

Grains—for some patients, eliminating gluten isn’t enough and they have to cut back or eliminate grains ti save their digestive health. Although this can seem overwhelming, it’s really not that difficult (especially after you experience how much better you feel). To start, try cutting back to 2 servings or gluten-free grains a day, then 1, then none.

Sugar—sugar wreaks havoc on your gut-bacteria balance and fuels inflammation. I suggest switching to Stevia or using a little raw honey (1 teaspoon a day) if you need something sweet.

Raw cruciferous vegetables—cruciferous veggies are incredibly nutritious detoxification powerhouses. BUT, in their raw state they contain a certain chemical that can inhibit proper thyroid function. Instead enjoy them cooked.

Dairy—pasteurized dairy products tend to be a health disaster for MOST people. You may be able to tolerate raw dairy, goat or sheep’s milk, but best to try eliminating all of it for 4 weeks to be sure.

Processed foods—because most of them are full of gluten, grains, sugar, dairy, and hormone-disrupting seed oils.

Alcohol—sad to say, alcohol causes inflammation and taxes the liver which is just no good for anyone with thyroid hormonal imbalances.

Grain-free noodles—I don’t know about you, but I don’t want to live in a world without noodles! When going grain-free you can buy a cheap spiralizer and turn organic zucchini, yellow squash, carrots, etc. into super tasty veggie noodles. Shirataki miracle noodles (soy-free), or kelp noodles are another great grain-free choice.

Sea vegetables—a rich, natural source of iodine and other thyroid-loving trace minerals. The kelp noodles offer a great source.

Fruits and Vegetables—eating a rainbow of fresh fruits and vegetables will ensure your body gets plenty of gut-healing prebiotic fiber and nutrients as it recovers from leaky gut and/or thyroid imbalance. I suggest you aim for a minimum of 7 servings a day (10 would be ideal), preferably 70% vegetables. Choose organic whenever you can.

Kombucha—did I say this twice? The reason is gut-healthy kombucha makes an awesome substitute for alcoholic beverages. Its naturally-occurring theanine, feel-good cultures, and teeny bit of alcohol from the fermentation process will leave you feeling relaxed, happy, and healthy.

A little healthy chocolate—yes, you read right. Since chocolate has been proven to help reduce stress AND make women so very happy (-: you’re free to indulge in a little stevia-sweetened chocolate. Lily’s chocolate bars and chips are available at most natural foods stores and are totally delicious. Keep it to 2 ounces a day please.

*Thrive Market is an excellent source for grain-free foods at 25-50% off.

What about supplements?

Yes! Certain supplements and homeopathics are incredibly helpful in speeding up the healing process.

We’ll go into those specifics next week PLUS other lifestyle factors you can incorporate to speed recovery and get through the healing process.

]]>The thyroid tests your doctor is missing…http://nourishmedicine.com/thyroid-tests-doctor-missing/
Fri, 23 Jun 2017 21:54:38 +0000http://dralejandracarrasco.com/?p=2355Meet Katie. Katie is in her late thirties, has two children, and a demanding but rewarding career in advertising. Lately, Katie has been feeling fatigued and moody, her hair has been noticeably thinning, and she can’t seem to lose those pesky 20 pounds she put on after having her second child…three years ago. Based on […]

The Thyroid Tests Your Doctor is Missing

The thing is, TSH is only one player in the symphony of hormones that make up thyroid function.

So your TSH levels could be within “normal” range, while other thyroid hormones are running amuck. It’s also important to note that “normal” TSH levels may not be optimal levels, which can still lead to hypothyroid symptoms.

So, which thyroid tests should you ask for?

As a functional medicine doctor, if I suspect a patient is suffering from thyroid issues I order 6 different thyroid panels:

TSH: though not the end-all-be-all test, it does provide valuable information on how the thyroid and pituitary gland that governs the thyroid are communicating.

Free T3: T3 and T4 are your body’s main thyroid hormones. T3 is the more active form of thyroid hormone that affects your metabolism and energy. Low levels can indicate hypothyroidism.

Free T4: T4 is more of a storage hormone, thus the majority of T4 is converted to active T3 for metabolic functions and energy. Low levels may mean hypothyroidism.

Reverse T3: Reverse T3 is also converted from T4 and helps slow down metabolism. High RT3 levels can indicate hypothyroidism.

TPO antibodies: This test is to check for autoimmune disease of the thyroid known as Hashimoto’s.

And thyroglobulin antibodies: This second autoimmune panel tests for Hashimoto’s disease.

Six test may seem like overkill, but due to the complex nature of thyroid hormones, accompanied by the increase prevalence of Hashimoto’s Disease, these six panels are the only way to ensure an accurate diagnosis.

And you must insist on all six tests!

If your doctor ignores you or belittles your request, find a functional medicine doctor who specializes in thyroid conditions to help you.

This is no time to play the part of the “good patient”, you must advocate for yourself if you want real answers to your real health concerns.

This is a serious problem and it’s important that we know what causes it so we can learn how to prevent it; for ourselves and our children.

Beyond radiation, genetics, and birth defects, here is what we know about causal factors behind hypothyroidism:

Food sensitivities: everyone will have variations here, but gluten always comes up as it fuels inflammation. In addition, I recommend patients avoid raw cruciferous vegetables, like broccoli and cabbage (cooked is fine), and soy.

Heavy metals: mercury is a big one here as its found in pesticides, dental materials, and fish.

Tap water containing fluoride and chlorine: both these chemicals have been linked to thyroid problems.

Stress: too much negative stress can cause an imbalance in thyroid hormones.

Do you experience regular feelings of exhaustion, low-grade anxiety, anger, lack of self-worth, stress, and guilt?

“I can’t enjoy myself anymore, I just feel worried all the time.”

“I can’t be everything to everybody.”

“How am I supposed to work full-time and take care of the house, kids, bills, etc?”

“I just have no time for myself.”

“I shouldn’t have thoughts like this…”

These are the stories I hear from my women patients every day, and it is why I am writing this post.

The Center for Disease Control estimates that 90% of all visits to the doctor are stress-related, and that women are twice as likely to be diagnosed with depression and anxiety than men.

Heart disease has become the #1 killer of women, as breast and ovarian cancers continue to take countless lives.

But it wasn’t always like this, health wise, for womankind—so what gives?

Environmental factors and dietary issues play a role for sure.

But more than anything, I believe we are suffering from emotional toxicity overload brought on by an unprecedented number of physical, mental, and emotional stressors.

What are these stressors? How do they harm us, physically? And what tools can we use to eradicate them from our lives?

Read on to learn all this PLUS the latest science and research into the mind/emotion health connection.

The Physical Effects of Emotional Build-Up in Women

As women, we are powerfully emotional creatures. It’s what gives us our amazing intuition, capacity to love, and strength.

On the flip side, our deeper emotional intelligence seems to make us more susceptible to emotional toxicity.

There are a lot of fascinating theories out there on why and how emotions impact health, but let’s focus on the hard science first.

When you experience what I like to call “absence emotions” such as: anger (an absence of happiness), fear (an absence of courage), frustration (an absence of patience), etc. it causes your adrenals to increase their output of the stress hormone, cortisol.

Increased cortisol—whether it goes on for moments or years—leads to inflammation and depressed immune function.

Now, if this is temporary (like a bad day with a 2-year old) no big deal.

The Organ-Emotion-Connection from an Eastern Perspective

Perhaps you’ve experienced this yourself in the form gut-feelings or a heavy heart.

In TCM, imbalance of the Liver is often associated with feelings of anger and frustration, the Lungs with sadness or grief, the Heart with anxiety or a lack of joy, the Bladder with fear, and the Stomach with worry.

It is believed if these issues aren’t resolved at a mental, physical, and emotional level that chronic organ conditions will develop.

The issues are in the tissues, as it’s been said. And considering the Chinese have been using this system of medicine successfully for thousands of years, their theory bears reflection.

Now, let’s look at the link between emotional issues and the BIG disease we all fear most: cancer.

Emotional issues and cancer, is there a viable link?

It’s now widely known that depressed immune function and inflammation are leading causes of cancer.

]]>5 Little-Known Causes of (and solutions for) Mama-Burnouthttp://nourishmedicine.com/5-little-known-causes-of-and-solutions-for-mama-burnout/
http://nourishmedicine.com/5-little-known-causes-of-and-solutions-for-mama-burnout/#respondWed, 08 Mar 2017 22:37:36 +0000http://dralejandracarrasco.com/?p=2348This article is dedicated to all you mamas facing the energy-sucking, mood-killing, soul-draining condition hereto known as: mama-burnout. Maybe it started with your post-partum recovery and the serious sleep deprivation that came with the birth of your first child. Or perhaps you’ve felt run down and irritable as your children reach puberty and you approach […]

]]>This article is dedicated to all you mamas facing the energy-sucking, mood-killing, soul-draining condition hereto known as: mama-burnout.

Maybe it started with your post-partum recovery and the serious sleep deprivation that came with the birth of your first child.

Or perhaps you’ve felt run down and irritable as your children reach puberty and you approach “the change.”

My goal today is to expose 5 little-known causes of, and solutions for, mama-burnout based on my years of professional and personal experience as a busy mom and physician.

Mama-Burnout Cause #1: Food Sensitivities

Hidden food sensitivities are one of the top causes of low-energy I see in patients. This is especially true for mothers because of how our metabolism changes after pregnancy and as we enter perimenopause.

The tricky thing about food sensitivities is they’re easy to overlook when you’re already feeling tired. Plus, many foods we think of as “healthy”, like whole grains and dairy products, could be slowly chipping away at our energy stores.

The most common food sensitivities I see in practice are:

Gluten

Dairy

Corn

Soy

Eggs

Nuts

If you suspect you may have food sensitivities, you can either try an elimination diet for 4-6 weeks, then reintroduce eliminated foods one at a time every 3 days to observe your reaction.

OR, ask your Functional Medicine doctor for an IgG food sensitivity panel to pinpoint which foods are causing inflammation and contributing to burnout.

Once you discover and eliminate your trigger foods, you will be astounded at how much more energetic, calm, and happy you feel.

Mama-Burnout Cause #2: Not Eating Enough

Every expert, study, and magazine tells you to eat less…and they’re partly right.

Your adrenals are small glands that sit atop your kidneys, and produce the majority of your stress hormones, like adrenaline and cortisol. Adrenal fatigue syndrome is extremely common in parents because we lead stressful, busy lives and rarely get enough sleep.

If you’re experiencing any of the above symptoms, ask for a hormone panel with a 4-point salivary cortisol test or a DUTCH hormone test.

You can also take some pressure off your adrenals by switching from 3 square meals a day, to 5-6 mini-meals a day.

Mama-Burnout Cause #3: No Spiritual/Soulful Downtime

Yet, studies have shown women who have a regular spiritual or mindfulness practice, such as attending religious services1, meditating, journaling2, or even volunteering, live longer than those who don’t.

Spending time in nature has a similar effect, and studies have proved time spent in nature can improve your cognition and problem-solving skills by a whopping 50%3!

Mama-Burnout Cause #4: Hypothyroidism

Hypothyroidism, or “underactive thyroid” goes undiagnosed in millions every year…and it will put a real strain on your energy, mood, and ability to lose weight.

Other symptoms of hypothyroidism include:

Weakness

Sensitivity to cold

Lethargy

Constipation

Muscle aches

Dry skin

Irregular periods

Swollen eyelids

Thinning hair

If you’re experiencing one or more of these symptoms, have your doctor check your TSH, Free T3, Free T4, Reverse T3, TPO antibodies, and thyroglobulin antibodies.

How much to take: If you’re taking a supplement for prevention, 8 mg per day of preferably chelated zinc gluconate or zinc citrate should be sufficient.

If you already have a cold, you can take up to 24 mg per day to shorten its duration, but pay attention to how you feel. If it’s too hard on your stomach, take less.

Also, be sure and take your zinc supplements with food…or it will leave you feeling nauseous.

Bonus Tip: Zinc lozenges work wonders to take the sting out of a sore throat. So check your local natural foods store. And take lozenges on a full tummy too.

Holiday Burnout Remedy #3: Milk Thistle for Liver Health

With all the partying and often-irresistible libations, our livers take a beating this time of year.

Aside from metabolizing alcohol and toxins, your liver is also responsible for conjugating hormones, cleaning your blood, maintaining glucose homeostasis, and is your #1 fat burning organ (which is good to know if your New Year’s goal is to lose weight).

Now, I’m not saying you have to avoid all alcohol in the new year, BUT, you can protect your liver from its ill-effects and help it get back into ship-fat-burning shape by taking a little milk thistle, especially before and after you drink.

How much to take: It depends on how strong your tincture or capsule is, but you can follow the package directions (usually 30 drops or 1-2 capsules) and take one dose before the party and a second dose before bed.

Holiday Burnout Remedy #4: These Flower Essences…

I am such a fan of the Bach Flower Essences for helping me calm every day anxiety and stress.

Rescue Remedy is the most popular Bach Flower Essence, but other single remedies that may help with holiday stress include:

Elm—for feelings of overwhelm from work and exhaustion

White Chestnut—helps quiet the cluttered mind and helps you sleep

Walnut—helps with jet lag and adjusting to a new place

These next two can help you overcome any family issues that may have come up, or help with New Year’s resolutions

Beech—helps you be more accepting of other people

Vine—helps you respect other people’s opinions/ideas

You can find them online, at Whole Foods, or your local health/natural foods store with the homeopathics.

Limit yourself to 1 or 2 ounces a day—that way you can enjoy all the benefits with none of the calorie overload

Now you’re armed and ready to reset your health and energy for 2017 with NO excuses (-:

Thank you reading today’s post and for all your support in 2016…I have a lot of exciting changes and goodies coming up for you in 2017 so stay tuned for upcoming announcements.

Until then, I wish you a happy, healthy, and heart-felt 2017!

Affiliate Disclosure: I am grateful to be of service and bring you products and services I believe in. Please note that when you click links and purchase items, in some cases I will receive a referral commission. You will not pay more when buying a product through my link. In fact, I oftentimes am able to negotiate a lower rate or bonuses not available elsewhere on behalf of our amazing community.